Mon Tue Wed Thu Fri Sat Sun

30

31

Jan | 1

2

3

4

5

6

7

  • Clean : 3x3 at 85% 1RM
  • Back Squat : 1-1-1-1-1
  • 5 RFT: Box Jumps and Pull-ups
  • Deadlift : 3-3-2-2-1-1-1
  • AMRAP 20 mins: 400 m, Medicine Ball Cleans and Toes-to-bars

8

  • Handstand Hold : 4x 60 secs
  • Pull-up (rings - false grip)s : 5x4
  • 10-9-8-7-6-5-4-3-2-1: Sumo Deadlift High-pulls, Push Press and Front Rack Lunges

9

10

  • Bench Press : 3-3-3-3-3
  • Supinated Barbell Bent Over Row : 10-10-10
  • 5 RFT: Double Unders, Ring Dips and Sit-ups

11

12

13

14

15

16

17

18

19

20

21

22

  • Alternating Kettlebell Clean & Push Press : 12-12-12
  • FT: 200 m, Push-ups, Knees-to-elbows and 9 more

23

24

25

26

27

28

29

30

31

Feb | 1

2